10.17.17

Fitness
A.3 rounds for time
row 500 meters
21 russian swings @ 55/35
15 p.lette push-ups
B.Barefoot
-windshield wipers X 30
-quadruped rocks X 30
-hang X 60 seconds
-seated spinal twist X 10 breaths ea side
-breathe on back 4-7-8 for 3-5:00

Performance

A.AMRAP in 15:00

run 200 meters

20 DUs

10 burpee box step-ups @ 24/20

10 pull-ups

B.front plank X 20 seconds

-pike holding big toes X 6 breaths

-front plank X 20 seconds

-OA lat X 6 breaths

-front plank 20 seconds

-down dog X 15 breaths

-breathe on back 4-7-8 for 3-5:00